This week in training has been very positive. A planned intervals run on Monday was somewhat successful despite the heat. I managed to keep all my slow laps averaging at 5:10m/km (great!) and my fast laps at 4:48m/km (could have been better). On Tuesday, I ran in to work for my slow long distance run. It was very difficult for some reason but I still achieved a respectable 5:33m/km for the 26km distance. In general, I want to aim for a 5:15m/km or lower on my slow runs but there's no sense in pushing too far and breaking apart. Yesterday's speed play (Fartlek) was all over the place as I believe is required for these types of efforts.
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjN8ZTDjTBDSjZbZywZF5om9vPFVy_enDvkyJgYxLrg4_wISHHkLkllihlYOdQ4HVAi0Wxr1jsjoZeq74Ojy3vzw3PR709Oxm1Hdgn0g_ZDod0VdORNlZFC_ifFsb2e7oFUaKcPOCkxDU9Z/s320/chart.jpg)
I only have a 18km tempo run to reach my training plan total of 70km this week. This will probably happen Saturday.
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